Comparing Nutrients in 7 ounces Boiled Purslane with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Purslane with Salt	27%	8%	65%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Purslane with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	NA	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	32% 41.7g	130g per day for Men 19-50 years
Sugars	NA	13.3% 9.64g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.027% 0.02g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	NA	57% 21.6g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	20.5% 185μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23% 21mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Purslane with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	15.5% 155mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	242% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	19% 1.53mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	193% 4.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.5% 73.4mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	5% 186g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Purslane with Salt VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Purslane with Salt versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Purslane with Salt vs Roasted Almonds:

• 7 ounces of Boiled Purslane with Salt have more Vitamin A and more Vitamin C than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 2.5 times more Vitamin B1, 13.3 times more Vitamin B2, 7.9 times more Vitamin B3, 8.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 6.1 times more Vitamin B9 than Boiled and Drained Purslane with Salt.
• 7 ounces of Boiled Purslane with Salt have insufficient amounts of Vitamin B5
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Purslane with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Purslane with Salt vs Roasted Almonds:

• 7 ounces of Boiled Purslane with Salt have 93.3 times more Sodium and 38.8 times more Water than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 3.4 times more Calcium, 9.6 times more Copper, 4.8 times more Iron, 4.2 times more Magnesium, 7.3 times more Manganese, 12.7 times more Phosphorus, 1.5 times more Potassium, 2.2 times more Selenium and 19.5 times more Zinc than Boiled and Drained Purslane with Salt.
• 7 ounces of Boiled Purslane with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Roasted Almonds contain 33.2 times more Energy, 276.5 times more Fat, 5.9 times more Carbohydrate and 14.1 times more Protein than Boiled and Drained Purslane with Salt.
• 7 ounces of Boiled Purslane with Salt provide inadequate amounts of Energy